How to perform Barbell Push Press with proper form
Equipment Needed
- Barbell
- Weight plates (optional)
- Squat rack or lifting platform
Starting Position
- Grip: Grip the barbell slightly wider than shoulder-width.
- Positioning: Rest the barbell on your upper chest, with forearms perpendicular to the ground, and elbows slightly in front of the bar.
- Feet: Stand with feet shoulder-width apart and a slight bend in your knees.
Execution
- Dip: Slightly bend your knees and lower your torso, keeping your chest up and back straight. This is a brief dip.
- Drive: Quickly extend your knees while simultaneously pushing through your heels and pressing the barbell overhead. Engage your core for stability.
- Lockout: Fully extend your arms at the top, keeping the bar directly over your head. Your body should form a straight line from your wrists to your ankles.
- Lowering: Carefully lower the barbell back to the starting position on your upper chest. Ensure itโs under control.
Tips for Proper Form
- Keep your core tight throughout the movement.
- Ensure your wrists are straight and elbows are pointed slightly forward.
- Avoid leaning back excessively; maintain a neutral spine.
- Breathe out while pressing up and inhale as you lower the barbell.
Safety
- Use a spotter if lifting heavy weight.
- Ensure weights are securely fastened on the bar.
- Perform the exercise in a controlled manner to prevent injury.
Exercises
Around The World, Dumbbell
Type: Core
Target: Shoulders, Chest
Synergist: Back
Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Cable
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Band
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Kettlebell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press Wide Grip, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press Wide Grip, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Cable Crossover, Cable
Type: Upper, Pull
Target: Chest
Synergist: Shoulders
Chest Dip, Bodyweight
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Back, Triceps
Chest Fly, Barbell
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Fly, Cable
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Fly, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Fly, Leverage Machine
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Press, Band
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Press, Leverage Machine
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Decline Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Decline Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Incline Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps